The Ugly Truth About Running Blisters – And How to Stop Them for Good! Also, Discover Proven Treatment Strategies!


When you're running a lot, you might notice that your feet can sometimes get blisters. These are little pockets of skin that fill with fluid, and they can be pretty painful! But don’t worry—there are ways to prevent them and treat them if they do happen.

Why Do Runners Get Blisters?

Blisters happen because of friction, which means when something rubs against your skin too much. When you're running, this can happen if your shoes don’t fit right, if your feet get too sweaty, or if you run in the same motion over and over again. All of these things can make your skin start to hurt and form a blister.

How to Prevent Blisters

To stop blisters from forming, here are some things you can do:

  1. Wear the Right Shoes: Make sure your running shoes fit just right—not too tight and not too loose. Your toes should have some space to move, but your heel shouldn’t slide around. Also, if you run on different surfaces like trails or roads, get shoes that are made for those surfaces.

  2. Wear Good Socks: Choose socks that help keep your feet dry. Socks made from synthetic materials or wool are better because they wick away sweat. Avoid cotton socks because they hold onto moisture, which can make blisters worse.

  3. Use Lubricants and Tape: If you know that certain spots on your feet always get blisters, you can use special creams or tapes on those areas before you run. This will help reduce friction and protect your skin.

  4. Keep Your Feet Dry: If your feet sweat a lot, you can use foot powder or even antiperspirant on them before you put on your socks. This will help keep them dry and less likely to get blisters.

How to Treat Blisters

Even if you do everything right, you might still get a blister sometimes. Here’s how to take care of it:

  1. Small Blisters: If the blister is small and doesn’t hurt too much, it’s best to leave it alone. The fluid inside helps protect your skin and heal faster. Just cover it with a clean bandage to keep it safe.

  2. Large or Painful Blisters: If a blister is big or really hurts, you can drain it safely:

    • Clean the Area: Wash your hands and the blister with soap and water. Then use an antiseptic to disinfect the blister.
    • Sterilize a Needle: Make sure the needle is clean by wiping it with alcohol or holding it over a flame for a few seconds.
    • Puncture the Blister: Carefully poke the edge of the blister with the needle, not the middle, and press gently to let the fluid out. Leave the skin on top to protect it.
    • Apply Ointment: Put some antibiotic cream on the blister to stop it from getting infected.
    • Cover it Up: Protect the blister with a clean bandage and change it every day.

  3. Blisters Under the Toenail: Sometimes, you might get a blister under your toenail. These are a bit trickier because they can hurt a lot. If it’s small, it might go away on its own. But if it’s big or very painful, you might need to see a doctor to get it treated.

When to See a Doctor

Most blisters are easy to take care of at home, but sometimes you might need to see a doctor:

  • If It Gets Infected: If the blister area turns red, warm, starts to ooze pus, or hurts more, it could be infected. In that case, go see a doctor right away.
  • If Blisters Keep Coming Back: If you keep getting blisters in the same spot, a doctor might be able to help figure out why and suggest ways to stop them from happening.
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